Nutritionist-approved diet tips for Navratri fasting

Navratri is one of the main festivals of the Hindu community and is celebrated for nine days, with Dussehra on the tenth day. This year, Navratri begins on September 21 and if you are planning to fast on all nine days, we have tips you can follow, to fast in a healthy way. Mumbai-based nutritionist Neha Ranglani shares with us some dos and don’ts for Navratri fasting.

Must-have foods during Navratri fasting

Fruits, nuts and milk: Start your day with a bowl of fruits as they are full of nutrients. Snack on dry fruits and nuts, like dates, apricots, walnuts, almonds and pistachios, when your energy levels dip as these are an instant source of energy and good fats. Skip dairy and switch to almond milk, coconut milk or cashew milk as they have lesser calories and more nutrients.

Grains: Swap wheatfor rajgira (amaranth), kuttu (buckwheat), sabudana (sago), singhara (water chestnut) as these are not acidic for the body and are very nourishing as well.

Vegetables: Since you are fasting, you can opt for sweet potato, yam, pumpkin, bottle gourd, raw banana and raw papaya, since these are abundant in minerals and energy.To preserve their nutrients, cook them by steaming.

Herbs and spices: You can add flavour to your food with herbs like ginger, lemon, coriander and green chillies. Have rock salt in place of table salt, cumin, black pepper and cardamom powder to enhance the taste.

Liquids: It is best to have electrolyte-rich liquids like lemon water, coconut water, sugarcane juice and fresh fruits juices. One can keep sipping on these liquids to prevent dehydration. Also drink plenty of regular water throughout the day.Ranglani recommends eating every two-three hours to avoid hunger pangs and loss of energy.

Foods to avoid during NavratriDuring the fast, one should avoid consuming alcohol, meat, eggs, wheat, rice, pulses and legumes. Also, avoid all vegetables except the ones mentioned above,and spices like turmeric, coriander powder, rye and garam masala. Avoid drinking tea, coffee and aerated drinks during Navratri fasting, as they are very dehydrating and affect digestion.

Mid-noon: A handful of nutsEvening: Baked sweet potato fries/potato cutlets/fox nut kheer/bottle gourd halwaDinner: Rajgira roti with colocasia root vegetable (arbi masala)/kuttu ka atta with potato bhajiWhile the Navratri fast can be observed by women of all ages, as there are not too many food restrictions, pregnant women should check with their doctor before fasting.Neha Ranglani is a dietician, a nutrition and a lifestyle educator from Mumbai.